LEARN the Tasty Wrestling PANCAKE!!!
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Pancake·TeachMeGrappling Coach Brian
This video I breakdown the "Pancake" which is like a headlock when your opponent pops his head up. Check out the detail…
Перевод: pancake (katakana)
Дистанция и классификация
Категория
Удар и защитаЗамкиБлижний бойБой против нескольких
Дистанция
БлижняяСредняяДальняя
Целевая зона
Верхняя частьСредняя частьНижняя часть
Обзор
The Pancake is a wrestling throw variation from the headlock position in which the attacker, rather than executing a full hip throw, drives the opponent directly to the mat in a flattening motion, pressing them face-down. [1],[2] The name 'pancake' refers to the flat, compressed position the opponent ends up in. [2] The technique is typically executed when the attacker has a headlock but cannot generate sufficient rotation for a full throw, instead using downward pressure and body weight to flatten the opponent. [2],[3] The pancake is widely used in folkstyle (collegiate) wrestling as a scoring technique from the neutral or front headlock position. [3]
История и происхождение
Страна происхождения· показано в случайном порядке
- АнглияВольная борьба
- СШАВольная борьба
- ФранцияГреко-римская борьба
- ГрецияГреко-римская борьба
Эффективность
Родословная
The pancake was developed in American folkstyle wrestling, where pinning and near-fall scoring incentivise flattening techniques. [1]
Соревновательные результаты
The pancake is a common technique in NCAA folkstyle wrestling for generating near-fall points. [1]
Изображения
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Биомеханический механизм
Primary Action — Loading the opponent onto the hip and rotating them over it — the hip acts as the fulcrum
Joints Involved — Attacker's hip (fulcrum point), knees (deep bend for loading), core (rotation), opponent's centre of gravity (elevated)
Force Vector — Rotational — pulling and turning motion loads the opponent, then hip extension and rotation drives them over
Kuzushi (Off-balancing) — Forward and upward — breaking opponent's posture forward lifts their centre of gravity onto the attacker's hip
Позиция и вход
From judo grip — Break the opponent's balance forward (kuzushi), turn in with hip below their centre of gravity, and rotate to throw
From clinch (overhook or underhook) — Secure inside position, turn the hips across the opponent's body, load and throw
Видео
1 video
Изучить технику
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Оценки
Риск травмы для человека, к которому применяется техника
5
Высокий5/10
Headlock position adds neck strain risk; moderate throw amplitude
Уровень мастерства, необходимый для надёжного выполнения техники
Начинающий
Разрешена ли техника по основным соревновательным правилам
— IJF — Legal throwing technique
IJF Sport and Organisation Rules 2025, Article 27PDF— IBJJF — Legal at all belt levels
IBJJF Rules Book v6.0, June 2024PDF— UWW — Legal in both freestyle and Greco-Roman
UWW International Wrestling Rules, January 2026PDF— Unified MMA — Legal throwing technique
Unified Rules of MMA, August 2025PDF— ADCC — Legal
ADCC Rules Update, April 2025PDF— FIAS Sport Sambo — Legal
FIAS International Sambo Competition RulesPDF— FIAS Combat Sambo — Legal
FIAS Combat Sambo RulesPDFЗаметки по тренировке
✓The pancake is a flattening throw that drives the opponent face-down to the mat from a headlock or front headlock position — primarily a folkstyle wrestling technique
✓From a front headlock position, grip the opponent's near arm (crossface or arm control) while maintaining head control
✓Drive forward and down, pancaking the opponent flat onto the mat — your body weight on top of them
✓The pancake works when the opponent is on their knees or in a low stance — drive them from there to flat
✓In collegiate wrestling, the pancake is a high-percentage near-fall technique that can lead to a pin
✓Combine the forward drive with a sprawl motion — hips drop as your chest drives the opponent's head down
✓Chain the pancake with front headlock attacks: snap down, front headlock, then pancake when they resist
Типичные ошибки
!Not controlling the arm alongside the head — head control alone lets the opponent post and resist
!Driving forward without dropping the hips — the sprawl-and-drive motion is essential
!Attempting when the opponent has a strong base (standing with wide feet) — pancake works best against a broken-down opponent
!Releasing head control to reach for the arm — maintain the head control throughout
!Driving at the wrong angle — the drive must be forward and down, not just down
!Not putting your body weight through the opponent — chest pressure is what flattens them
!Using the pancake without setting up the front headlock position first
Связанные техники
Контрприёмы
Lower Centre of Gravity — bend knees and drop hips to make the throw harder to executeBlock the Hip — post hand on the thrower's hip to prevent loadingStep Around — circle away from the throw direction to avoid being loadedGrip Break — deny the thrower their preferred gripping configurationStiff-Arm — maintain distance with straight arms to prevent the entry
Цепочка подготовки
1Grip Setup (Kumi-kata) — establish the controlling grips needed for the throw
2Off-Balance (Kuzushi) — break the opponent's balance in the throwing direction
3Entry (Tsukuri) — position the body for the throw by turning, stepping, or loading
4Execution (Kake) — complete the throwing action with full commitment and follow-through
Источники и ссылки
Основной источник
Japanese amateur wrestling terminology
1ДругоеJapanese Martial Arts Community Terminology
Japanese amateur wrestling terminology
2ДругоеJapanese Combat Sports Katakana Convention
Standard katakana transliteration of Western martial arts terminology (外来語) — used in Japanese MMA, boxing, and BJJ communities
3ЦитатаJapanese amateur wrestling terminology
Standard katakana transliteration used in Japanese wrestling (レスリング)
Сообщество
Атлетизм
Requires
hip rotation speed, core strength, lower back stability
Favours
strong hips and core, good flexibility for turning entry
Key muscles
hip rotators, core, quadriceps, latissimus dorsi
Подтехники
Ищите по тому, что делает техника, — а не по её названию
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Категория
Дистанция
Целевая зона
Часто задаваемые вопросы
What should I do if my opponent's arm gets trapped between their body during the pancake?
According to Coach Brian at TeachMeGrappling, if the arm goes between the body, follow that direction hard to secure a chicken wing. You can then hop to the side and run it around the head for a more dominant position.
How do I prevent my opponent from escaping once I have them in the pancake position?
Coach Brian emphasizes that if your arm is in deep, your opponent should not be able to escape, and you can control their movement by following their direction of escape to maintain the hold.
What's the role of the overhook in executing the pancake technique?
Coach Brian notes that the overhook is devastating when setting up the pancake and advises not to remove it once you have it established.
Как работает Pancake?
The Pancake is a wrestling throw variation from the headlock position in which the attacker, rather than executing a full hip throw, drives the opponent directly to the mat in a flattening motion, pressing them face-down. The name 'pancake' refers to the flat, compressed position the opponent ends up in.
Откуда происходит Pancake?
The pancake developed primarily within American folkstyle wrestling as a pragmatic finishing technique from the headlock position, gaining widespread use in NCAA and high school competition.
Разрешён ли Pancake на соревнованиях?
IJF: разрешён — Legal throwing technique; IBJJF: разрешён — Legal at all belt levels; UWW: разрешён — Legal in both freestyle and Greco-Roman; Unified MMA: разрешён — Legal throwing technique; ADCC: разрешён — Legal; FIAS Sport Sambo: разрешён — Legal; FIAS Combat Sambo: разрешён — Legal
Насколько опасен Pancake?
Оценка опасности 5/10. High — headlock position adds neck strain risk; moderate throw amplitude
Как подготовить Pancake?
Стандартная цепочка подготовки: Grip Setup (Kumi-kata) → Off-Balance (Kuzushi) → Entry (Tsukuri) → Execution (Kake).
Как защититься от Pancake?
Стандартные контрприёмы: Lower Centre of Gravity — bend knees and drop hips to make the throw harder to execute / Block the Hip — post hand on the thrower's hip to prevent loading / Step Around — circle away from the throw direction to avoid being loaded / Grip Break — deny the thrower their preferred gripping configuration.
Какие есть варианты Pancake?
Распространённые варианты: Standard hip throw (full turn-in with hip below the opponent's centre of gravity); No-gi hip throw (adapted without gi grips, using overhook and collar tie); Drop hip throw (dropping to one knee to lower the fulcrum point); Combination hip throw (chaining from a failed foot technique or hand technique).
Насколько эффективен Pancake на соревнованиях?
The pancake is a common technique in NCAA folkstyle wrestling for generating near-fall points.
Какие типичные ошибки при выполнении Pancake?
Основные ошибки, на которые стоит обратить внимание: Not controlling the arm alongside the head — head control alone lets the opponent post and resist / Driving forward without dropping the hips — the sprawl-and-drive motion is essential / Attempting when the opponent has a strong base (standing with wide feet) — pancake works best against a broken-down o… / Releasing head control to reach for the arm — maintain the head control throughout.
Какие ещё названия есть у Pancake?
Pancake также известен как Pankēki, Pancake Throw, Headlock Pancake, Crossface Pancake.